You may have tons of excuses for skipping workouts; no time on going to the gym, no extra bucks for a gym membership, or no extra home space for an exercise equipment. But getting into a healthier lifestyle, losing weight, and having your body toned can be attainable with just dumbbell exercises. Dumbbells are much cheaper than a monthly fee in the gym and only takes a little space in your home thus making you have no excuses to skip your workout anymore! Here are some dumbbell exercises to get a sculpted body you have been dreaming for that you can do anytime and at the comfort of your home.
Lie down on your back on the floor, with your knees bent. Hold a dumbbell with both of your hands. Your starting point would be straightening your arms and point them to the ceiling. Slowly raise your upper back and shoulders getting closer to your knees and get back to your starting position. This exercise will target your abdominal muscles.
Stand up on your feet with shoulder width apart, slightly bend the knees, then bend your torso to the front at a 45-degree angle to the floor. As your starting position, hold the dumbbells hanging to the sides of your body then pull the dumbbells up to your shoulders. You must feel your shoulder blades doing the pulls then hold that position for 2 seconds before bringing it down to your starting position. This exercise will target your back muscles, shoulder, and arm muscles.
Hold the dumbbells, palms facing forward and placed next to your body. Lift the dumbbells up about a 3/4 of your shoulders and hold that position for about 2 seconds before bringing it down to the starting position. You can do this exercise on each arm alone, alternately, or both arms together. Biceps are the targeted muscles of this exercise.
Dumbbell Side Bend
Stand with shoulder width apart, hold a dumbbell in one hand, palm facing your hips, and keep your arm straight. Hold your waist with your free hand. Slowly bend to the side keeping your back straight with the hand holding the dumbbell as low as you can and bring to your starting position. Move the dumbbell to your other hand and do the same exercise. You can feel your oblique stretching in this exercise.
Stand up on your feet, shoulder width apart, have your back straight, and knees slightly bent. Place the dumbbells in front of your body with your palms facing each other. Lift both arms to the sides and away from each until they both reach the height of your shoulders then slowly get them back to their starting position. Your shoulders, particularly your deltoids, will be targeted in this exercise.
Lie down on your back and bend your knees. Hold each dumbbell in your hands facing each other with your arms stretched out over your head. Slowly bring your arms to the sides, drawing an arc, and your elbows slightly bending. You must feel your chest muscles doing this workout as they are targeted on this exercise.
Still lying on your back on the floor and knees bent, hold the dumbbells with your palms facing forward next to your shoulders. This will be your starting position. Push the dumbbells upward and bring them together at the top then slowly bring them down to your starting position. Avoid raising your whole body up as you are only targeting your triceps and chest.
Lying Triceps Extension
Lie down on the floor on with your back flat against it and your knees bent. Palms facing each other, hold the dumbbells in your hands. Keep your arms at a 90-degree angle to your body. Flex your elbows and without moving your shoulder joint, lower the dumbbells backward to your ears. Return slowly to your starting position. The muscles worked on this exercise are your triceps, lats, and your forearms.
Stand up on your feet with a shoulder-width apart, hold the dumbbells, palms facing forward, and place above your shoulders. Raise the dumbbells upward avoiding them to hit with each other then slowly bring to your starting position. Do not rest the dumbbells on your shoulders to avoid accidents and to make the exercise effective. This exercise strengthens your core and upper body.
Stand up with feet shoulder-width apart, hold the dumbbells with palms facing forward straight on the shoulders to the sides of your body. Slowly bend your knees and imagine yourself sitting on a chair. Remember to plant your feet on the floor and your knees in line with your feet for your balance. Look straight and lean your torso forward. Then brick back to your starting position without straightening too much and locking your knees. The dumbbells act as an additional weight great for working out your legs and your upper body as well.
Stiff Leg Deadlift
While standing with feet shoulder-width apart, slightly bend your knees, hold the dumbbells with palms facing on your body in front of you. Flex your hip, slowly bend forward, keep your back straight, and look straight. Avoid moving your knees and keep them stationary. Go back to your starting position after feeling your hamstrings fully stretched. This move will greatly build your lower back and leg strength.
You can do these exercises 12 repetitions for 3 sets. If you find it hard to finish a set, you can lower it to 8 repetitions. Remember that quality is better than quantity when working out. Do not work out for the sake of finishing the repetitions and sets. It is best and proven effective that when you do the exercises correctly and holding your position for 2 seconds before going back to your starting position.
With dumbbell exercises, you will not have a problem with losing weight and getting your body toned. You don’t need to have to buy those expensive workout machines and spend money for a gym membership. All you need to have is a pair of dumbbells to have the body of a Greek god or goddess.